Sunday
"Dead and Bloated" Complex
99-pounds. Repeat 5x with 2 minutes rest between sets. Sets are taking about 1:10-1:15 minutes to complete. I feel much quicker doing these at my lighter weight, much snappier, for what its worth.
Monday
DE Lower
Warm-ups
Box squat-box and 4 mats-safety squat bar-medium stance: worked up to 285x2 x5 sets (45 to 60 seconds rest between sets) then moved feet out wide 330x1, 370x1 and 400x1. My technique seems to be getting a bit better. Working on pushing myself back more and a tight arch and it seems to be helping. The last set felt a bit heavy but my technique is better in it and that seems to help me handle the weight easier with good bar speed.
Speed pulls-conventional: 309x1 x5 sets then moved out to sumo stance and did 3 more sets.
Took a break to train clients, etcetera.
Glute ham raises: 1x15 (bottom pin) Then raised pin one hole each set 3x5 holding 25 pound plate Supersetted with Lat pulldowns with reverse grip: 4x15/ 135, 145, 155, 125 x 30 seconds.
45* Back extensions: 3x8 w/ pause at top/ 25, 35, 45
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